Weights On, Weights Off

  • Workout Date - 06/02/2017
  • Q In Charge - Dr Phil
  • The PAX - Easy Bake, Deflated (Respect!), Benign, Double Helix, Short Barrel, ATM, Strange Brew, Earthmover, Ponch, Whisper (Respect!), Soccer Mom, Sammy, Pickle Jumper (FNG...Welcome!), Road Trip, Washer, Tedidiah
  • AO -

17 PAX gathered in the gloom, including 1 FNG (welcome Pickle Jumper) and the legendary Tedidiah to pump some iron, take a tour of Pitchfork, and get intimate with the mulch. As promised, there was very little running, no burpees, and fun was had by all. On a side note, the PF weirdos have stepped up their shovel flag game and the parking lot now boast much pride in ‘Merica!!! I’m guessing there will be more to come in the near future.

Mission Statement: Nailed it.

Disclaimer: Affirmative.

Special Disclaimer for Short Barrel: Yes, please.

Warm Up

  • SSH X 25
  • Arm Circles
  • Windmills (fast enough to generate a breeze apparently)
  • Mosey to Pull up Bars and Partner Up

The Thang

PAX 1- Pull ups X 5

Pax 2- Bent Over Rows with Weights X AMRAP until partner through with pull ups

4 sets each

Move to volleyball court.

Straight Leg Dead Lifts (sets of 10, 20, and 30) alternating with

Hamstring Raises (sets of 5, 10, and 10)

The mumble chatter commenced here when YHC instructed the PAX to ask their partners to grab their ankles Hamstring Raises and it continued with whining of the mulch hurting their knees. We’ll move Hamstring Raises to the grass next time!

Mosey to the Hill

Lunges with weights at bottom of hill (sets of 10, 20, 30) alternating with Jump Lunges at top of hill (sets of 10, 20, 30)

backpedal up hill

Shoulder Presses at bottom of hill (sets of 10 and 20) alternating with Overhead Claps at top of hill (sets of 40 and 60)

backpedal up hill

Mosey to Black Top

Werkins (sets of 10 and 20) alternating with Chest Flys (sets of 10 and 20)

Tempo Goblet Squats (sets of 10 and 20) alternating with Squats (sets of 10 and 20)

Diamond Merkins (sets of 10 and 20) alternating with Close Hand Dumbbell Press (sets of 10 and 20)

Mosey to Flag

Monkey Humpers X 10


Jackalope 6/3

Firearms Day 6/9

Go Ruck 6/10

F3 Dads 6/10 (regular workout 6:00 -6:45 with 2.0 workout starting at 7:15)

Prayer Requests

Andrew Brunson

Ping (7 weeks of radiation ahead)

It is an honor to have the opportunity to lead.


Dr Phil


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